WODs & News

Another testing block has come and gone, and we are ecstatic to see so many new PRs in the various disciplines! Lets take a quick look at each section and share some thoughts on each (these are generalizations of the WHOLE community, so realize of course you may be an individual exception) I promise this time I’ll be super brief, so hopefully everyone has the patience to read this one…Lower body strength and movement quality:As always an area of primary concern, and once again HUGE gains across the board here! Lots of progress in back and front squat, and even if you may not have a set a PR in both, progress is evident.Upper Body strength (push ups, pull-ups etc.)This remains one of our big communal “goats” and is something that will absolutely be targeted going forward. There will be a protocol posted to perform DAILY for those looking to crack that first pull-up (far left of the white board, updated weekly)….which is by far the hardest, after that one falls the rest come much quicker.Olympic LiftsOne of our goals when splitting the programming to the strength group and olympic lifting group was to give those who are able the ability to develop these technical lifts with more frequency. As was seen with this batch of testing there were big strides made in this area by those that were training primarily in this group. Just a side note don’t be shy to use an occasional workout and spend the “oly group” time working on technique if you feel you’d like to learn (and are without any movement limitations)High Level Skills/GymnasticsThese numbers did not improve tremendously because they were not trained with a very high volume. We were focused more on the baseline movements and olympic lifts, rather than gymnastics volume… To set ourselves up going forward. Prepare to see more “On the minute” work that includes gymnastics/body weight volume. Sadly in this category the doubles unders remain a bit stagnant…Still looking for the magic solution there, but until then I can promise you will NOT improve UNLESS you are devoting 3-5 minutes a day 4-5 days a week to this little gnat of an exercise.Next Phase:Our next block of programming which will lead into the holiday season will be focused on and include the following:Upper body Pushing/Pulling/Gymnastic strength – 3+x/Wk HIGH priorityShoulder Health/ Function – 6x/Wk HIGH priority (separate write coming on this soon)Olympic Lifting development – 2x/Wk Medium-High PriorityLower Body Strength – 2x/Wk Medium PriorityMixed Modal MetCon- Daily/ Medium Priority (we saw good overall gains in conditioning modestly across all areas this way so we will continue with a more varied approach to our energy systems work)Challenge Sessions involving heavy carries – Will pop up a bit more frequently….That is basic gist of it! Please feel free to ask any questions you may have about your goals and the best way to get there!